Madeleine Hull
Calcium is one of the most vital nutrients for building strong bones. Calcium is a mineral that people need to build and maintain strong bones and teeth. It is also important for muscle contraction, heartbeat regulation, nerve impulse transmission, and immune system function. 99% of calcium is stored in our bones, and when we don't get enough calcium in our diet, the body will pull calcium from the bones to support these other functions. Other important nutrients for bone health include vitamin D, protein, magnesium, phosphorus, vitamin K, and potassium. Vitamin D helps our bodies absorb calcium and regulate blood levels of calcium and phosphorus, which are needed to build bone. A healthy diet that includes a variety of plant-based and animal-based proteins, as well as weight-bearing exercise, can help maintain bone health and reduce the risk of developing osteoporosis later in life.
| Characteristics | Values |
|---|---|
| Calcium | Adults need 700mg of calcium a day. Rich sources of dietary calcium include dairy foods (milk, cheese, yogurt), nuts, seeds, beans, soy, certain vegetables (leafy greens, rhubarb, artichoke, squash), fruits, and seafood. |
| Vitamin D | Vitamin D helps the body absorb calcium. It is difficult to get all the vitamin D required from diet alone. Sunlight on the skin is the main source of vitamin D. |
| Phosphorus | A major mineral in the body's bone crystal, phosphorus is found in dairy products and meat, as well as shellfish, beans, sunflower seeds, lentils, sardines, and cheese. |
| Magnesium | Primarily found in bone crystals, magnesium improves bone strength. Older adults are more likely to be deficient in magnesium. Foods rich in magnesium include spinach, bananas, nuts and seeds, avocado, and chickpeas. |
| Vitamin K | Necessary for bone formation and mineralization, vitamin K may assist in channeling calcium directly to the bone rather than the blood vessels. |
| Vitamin A | Vitamin A is necessary for normal skeletal growth. However, too much vitamin A can cause bone loss and increase the risk of fractures. Sources of vitamin A include liver, eggs, butter, green leafy vegetables, and carrots. |
| Protein | Older adults must pay special attention to their protein intake. While dairy products are high in protein, special high-protein diets that contain multiple servings of meat and protein with each meal can cause the body to lose calcium. |
| Prunes | According to a 2022 study, eating five or six prunes a day helped postmenopausal women preserve bone mineral density in their hips, potentially leading to fewer bone breaks. |
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What You'll Learn
Calcium-rich foods like dairy, nuts, seeds, beans, and leafy greens
Calcium is an important mineral for bone health, and most people aren't getting enough of it. Dairy products like milk, cheese, and yogurt are especially high in calcium, but there are many dairy-free sources of calcium available, including nuts, seeds, beans, and leafy greens.
Seeds are tiny nutritional powerhouses, and many are high in calcium, including poppy, sesame, celery, and chia seeds. For instance, 1 tablespoon (9 grams) of poppy seeds provides 127 mg of calcium, or 10% of the recommended Daily Value (DV). Sesame seeds contain 7% of the DV for calcium in 1 tablespoon (9 grams), plus other minerals like copper, iron, and manganese. The seeds and leaves of amaranth are also very nutritious; one cup (246 grams) of cooked amaranth provides 9% of the DV for calcium, while the leaves contain 21% per cup (132 grams).
Leafy green vegetables are incredibly healthy, and many are rich in calcium, including collard greens, spinach, and kale. However, some leafy greens, like spinach and rhubarb, contain oxalates, which can decrease the absorption of calcium. On the other hand, collard greens have a low level of oxalates, allowing the body to absorb the calcium more efficiently.
Edamame beans, or young soybeans, are another good source of calcium. One cup (155 grams) of cooked edamame provides 8% of the DV for calcium, along with a good amount of protein and all of your daily folate in a single serving. Tofu prepared with calcium is also exceptionally high in calcium, with 66% of the DV in just half a cup (126 grams).
In addition to these calcium-rich foods, it's important to include other nutrients in your diet for bone health, such as vitamin D and vitamin K. A healthy balanced diet, including calcium, vitamin D, and exercise, is essential for maintaining strong bones and slowing down the rate of bone loss.
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Vitamin D-rich foods like fortified foods, supplements, and sunlight
Vitamin D is a crucial nutrient for bone health. It helps the body absorb and retain calcium and phosphorus, both of which are critical for building and maintaining strong bones. While sunlight is a significant source of vitamin D, it is not always reliable or safe, so including vitamin D-rich foods and supplements in your diet is essential.
Vitamin D-rich foods are important because they provide this vital nutrient to maintain bone health and overall well-being. Fortified foods are an excellent way to increase your vitamin D intake. Fortification is the process of adding nutrients to foods that may not naturally contain them. This method is particularly useful for those who may not get enough vitamin D from sunlight or other dietary sources. Common fortified food options include dairy products, such as cow's milk, and plant-based milk substitutes like soy milk. Fortified fat spreads, breakfast cereals, and plant-based drinks are also good options. However, it is important to read labels carefully, as some fortified foods may contain added sugars or other undesirable ingredients.
Sunlight is a natural and essential source of vitamin D. When the sun's UVB rays, also known as "tanning" rays, reach the skin, a chemical reaction occurs, forming vitamin D3. This is why sunlight exposure is critical, especially during the spring and summer months. However, it is important to exercise caution and protect your skin before it starts to turn red or burn. Additionally, in regions with less sunlight, individuals may rely more on dietary sources and supplements to meet their vitamin D requirements.
Supplements are a convenient and effective way to ensure adequate vitamin D intake. Vitamin D supplements are available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is considered more effective at raising and sustaining blood levels of vitamin D. It is also the preferred form as it is naturally produced in the human body. Supplements are particularly recommended for older adults, as their bodies may have a harder time absorbing this vital nutrient from dietary sources alone.
Vitamin D-rich foods include certain types of fish, such as fatty fish like salmon, and fish liver oils. Smaller amounts of vitamin D can be found in egg yolks, cheese, and beef liver. Mushrooms are another excellent source of vitamin D, especially when exposed to UV light during cultivation. Wild mushrooms, such as morels, tend to have higher levels of vitamin D due to their natural exposure to sunlight. When purchasing mushrooms, look for those treated with UV light to boost their vitamin D content.
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Protein-rich foods like meat, eggs, and legumes
Protein is essential for bone health. It provides structure to your bones and is involved in several biological processes that are vital for bone growth, development, and repair. Consuming protein-rich foods is necessary for building and maintaining strong, healthy bones.
Protein is crucial for optimal bone mass gain during growth and for preserving bone mass as we age. In childhood and adolescence, adequate protein intake plays a key role in bone mass acquisition. Insufficient protein intake during these formative years can impair bone development by lowering the production and action of Insulin-like Growth Factor (IGF-1), which enhances bone formation and the intestinal absorption of bone minerals like calcium and phosphate.
For older adults, dietary protein intake becomes even more critical. Bone mineral density (BMD), a key determinant of bone strength, is positively associated with protein intake. Seniors with decreased protein consumption are more vulnerable to muscle weakness and an increased risk of falling, which can lead to bone fractures. Therefore, adequate protein intake is particularly important for older adults, especially those with osteoporosis or at risk of malnutrition due to illness or injury.
In summary, protein-rich foods like meat, eggs, and legumes are essential components of a bone-healthy diet. They provide the necessary protein for bone growth, maintenance, and repair, helping to build and maintain strong, healthy bones throughout life.
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Avoid calcium absorption inhibitors like oxalates and phytates
Calcium is essential for bone health, but certain compounds can inhibit its absorption. Oxalates and phytates are two such compounds that can interfere with the body's ability to absorb calcium.
Oxalates are organic acids found in plants, but they can also be synthesized by the body. They have the ability to bind to minerals, including calcium, and prevent their absorption. This is particularly true when oxalates are combined with fiber. Spinach, for example, is high in both calcium and oxalate, but the oxalate content reduces the body's ability to absorb calcium from it. While calcium absorption from spinach is reduced, consuming milk with spinach does not affect calcium absorption. This is because, normally, calcium and small amounts of oxalate are present in the urinary tract simultaneously and do not cause issues. However, in some cases, they can bind to form crystals, leading to the formation of kidney stones.
Phytates, also known as phytic acid, are naturally occurring compounds found in plant seeds, especially in beans, grains, nuts, and seeds. They are considered anti-nutrients because they reduce the body's ability to absorb essential nutrients like calcium.
To maximize calcium absorption and maintain bone health, it is important to be mindful of oxalate and phytate intake. For those prone to kidney stones, a low-oxalate diet may be recommended, although this is not necessary for everyone. Cooking methods, such as fermentation and boiling, can also help reduce oxalate and phytate levels in food. For example, the fermentation process in sourdough bread reduces phytate levels, and boiling green leafy vegetables can significantly reduce calcium oxalate content. Additionally, increasing calcium intake when consuming oxalate-rich foods can help lower oxalate levels in the urine.
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Limit salt, alcohol, and caffeine to prevent bone loss
A healthy and balanced diet is essential for maintaining bone health. While calcium and vitamin D are well-known for their role in bone development, it is also important to limit the consumption of certain substances, such as salt, alcohol, and caffeine, to prevent bone loss.
Salt
While salt intake is often associated with cardiovascular health, its impact on bone health has been a subject of research. Some studies suggest that a low-salt diet may not necessarily lead to stronger bones in postmenopausal women. However, the National Osteoporosis Foundation recommends limiting the intake of processed and canned foods, which are typically high in salt, as well as the salt added to food. They suggest keeping salt intake to about 2,400 milligrams per day, in line with federal nutrition guidelines.
Alcohol
Heavy alcohol consumption has been linked to negative effects on bone health. Alcohol interferes with nutrient absorption, particularly calcium and vitamin D, which are crucial for developing strong bones. This disruption increases the risk of fractures. Chronic heavy drinking is associated with lower bone mineral density and an increased risk of osteoporosis. However, research on moderate drinking and osteoporosis has shown mixed results. While some studies suggest a potential benefit, others indicate a positive relationship between alcohol consumption and osteoporosis.
Caffeine
Caffeine is a common part of many adults' diets, but its impact on bone health has been a subject of discussion. Some studies suggest that caffeine may promote bone loss due to its effect on bone metabolism. Caffeine's inhibition of adenosine receptors may inhibit bone formation and promote bone resorption. However, further research is needed to understand the full extent of caffeine consumption's impact on bone strength and density.
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Frequently asked questions
Dairy foods like milk, cheese, and yoghurt are rich in calcium. Non-dairy sources include nuts, seeds, beans, soy, certain vegetables (leafy greens, rhubarb, artichokes, squash), fruits, and seafood.
Vitamin D helps our bodies absorb calcium, which is essential for building bone. It also helps regulate blood levels of calcium and phosphorus, which are needed to build bone.
If you don't get enough calcium in your diet, your body will take the calcium it needs from your bones, making them weaker over time and increasing the risk of osteoporosis.
In addition to calcium and vitamin D, phosphorus, magnesium, vitamin K, and vitamin A are also important for bone health.
